Three WOD's

Over the past week or so, I've slowly started getting back into Crossfit.  The hubs has done it with me, which is awesome.  I didn't time the first two, just did them to completion (scaled).

Warm-ups were just very basic, sprints/runs, a few jump ropes.

First WOD:
12-9-6
Deadlift, 45#
Push-ups

Second WOD:
15-12-9
Front squat, 45#
KB swing, 10#

Today:
Row 1000M
Time: 6:30

Out of shape

My girl slept in a little bit this morning and I was able to get in a itty-bitty workout! :)  And wow, I'm so out of shape.


3.5 min. walk/run (paused to check on dogs and my male boxer stole the treadmill from me:)haha!)
10 air squats
20 ball sit-ups
20, 10lb. KB swings
10 air squats

Push-up, Sit-up Challenges - Day 1 Week 3

Warm-Up:
20, 20# KB swings
2 dead-hang pull-up attempts (pathetic)
45lb. x 10 Thrusters
8 limited ROM HSPU (serious case of sneezing once I stood up:)haha... weird)
5, KTA (knees to armpits)

Push-Up Challenge - Day 1, week 3
Rest 60 seconds between sets (instead, I did the sit-up reps outlined below between sets)
1 - 14
2 - 18
3 - 14
4 - 14
5 - Max (goal was 21, but collapsed after 15)

Sit-Up Challenge - Day 1, week 3
(Did push-up challenge between sets)
1 - 21
2 - 27
3 - 21 (paused at rep 13)
4 - 21
5 - Max (30)

SealFit 10.9.09

"If things seem really under control, you're not going fast enough." - Mario Andretti

SealFit.com 10.9.09 (scaled): Ugh Squat Cleans Again!

Warm Up: Sand Bag Drills (get ups, cleans, lunges, presses w/ 70-90# bag)
(*Scaling to 15# TGUs, maybe some handstand practice, pull-up attempts, ring dips)

10 TGU's (5 on each side), 3 almost deadhang pull-ups, 3 pathetic ROM dips w/1 band, few handstand attempts, but had elbow pain, so the push-up part of it didn't happen.

Strength: 3RM Squat Clean & Push Jerk

Load: 45# only and I did hang power clean & jerks instead

Stamina: 5 rounds: 2 x SC&J @ 3RM, 20 KB Swings (55#), Hip Mobility Drill
(*Scaling to 3 rounds, SC&J @ 45#, KB's @ 20#)

Time: 5:12
*Did hang power clean & jerks instead. DB swings were the toughest on this one. The final 20 were difficult.

Work Capacity:
AMRAP 30:
- 3 muscle ups (sub 3 rope ascents or 9 pullups)
- 20 SDHP (55 - 70# KB)
- 10 1-Arm DB snatch (35#, ea side)
(*Scaling to 3 rounds of 3 (1-band) pull-ups, 3 (1-band) ring dips, 20 45# SDHP, 10 15# snatch (1-arm at a time))

Time: 6:57
*Scaled back even further to 10 SDHP's. Really disappointed with my ring dips

After this... maybe some tire flips for fun.

Two dog walks instead (it was getting dark and I wanted to make sure to get these in.

SealFit 10.6.09

"You can overcome anything if you don't bellyache." - Bernard M. Baruch

SealFit.com 10.6.09 (scaled): Get Some

Warm Up: Row 2,000M
(**Subbing 30 SDHP (45#))

Done (20/10)
+ 2 almost deadhang pull-ups

Work Capacity: 5 rounds: 1 min max effort, followed by 30 sec rest of:
KB Swing 55# (**20# DB)
Sit-up
Burpee
Push Press (65#) (**45#)
Mountain Climber

Changed this around a bit and did:
50, 20# DB swings
100, anchored sit-ups
25, 45# Push Press
50, Mountain climbers
Time: 8:41

Durability/Endurance: Either rest 10 minutes, or do this later in day:
Run 4 miles w/ 25# Ruck/Backpack. Hydrate and Refuel prior to and after run. 10 minutes Active Stretch
(**Subbing 1 mile run/walk)

Did not attempt

Really did not feel like working out tonight. I don't know what it is about fall/winter, but I do not feel like working out. Just feel like hibernating:).

SealFit 9.19.09

SealFit 9.19.09 (scaled)

Warm Up / Endurance: swim 1 mile or run 3 miles
**Run 1 mile
Time: 10:14 (it was a run/walk)

Work Capacity:
Sprint 100, then 100 KB Swings (55#)
**Not sure what unit of measure this is, so I'll do 150ft. (or 2 laps shuttle runs), then 25 DB swings (20#)

Sprint 200, then 50 burpees
**300ft. (4 shuttle runs), 15 burpees

Sprint 400, then 50 1-arm DB snatches (35# each side)
**600ft. (8 shuttle runs), then 20 1-arm KB snatches (15#)

Sprint 800, then 100 pushups
**1200ft. (16 shuttle runs), then 25 pushups

1 minute rest between sets

Time: 12:18 - no resting between sets

Durability: Hydrate and Refuel

Phew, this was a doosie! I was practically crawling through the last two sets of sprints. It would have been more appropriate to call them "jogs". :) Feeling really good about this, though. Finished strong with some amazing push-ups. 15/10, which is more than I usually can do in my warm-ups.

OHS

Today is heavy day, so I'm going to work on overhead squats (outside). It was a disaster the last time I did these, but that is not going to happen again today.

I'm going to start doing the SealFit WODS, I think. Hopefully starting tomorrow if all goes well with cleaning and getting the house ready for Hokie guests this weekend:).

I've been feeling a little scattered lately with my workouts, so I'm looking forward to focusing in on one thing for awhile.

Warm-Up:
Burgener warm-up
10 Ring Rows
10 Pull-Ups (1 band)
10 sit-ups, legs straight
10 HSPU, toes on bench
10, 20# KB Swings
10 (5 on each side), 20# DB plank pulls

OHS
1-1-1-1-1-1-1

Loads:

Not doing this tonight, got home too late and just not feeling it.

"Nate" (Puppies)

Day one of a much anticipated vacation! :) Nothing planned in stone yet, but I want to go canoeing, hiking, & camping. Plus getting the house spic & span for Hokie Football season starting up in a couple of weeks.

Warm-Up:
4 x 200m sprints
10 5 Ring Rows
10 Pull-ups (1 band)
10 Ring Dips (1 band)
10 KTC's
20 Ball sit-ups
10 HSPU progressions, toes on bench
3 L-sits (about 5 seconds each)

"Nate" (scaled to Puppies):
Complete AMRAP in 12 minutes of:
2 Squat Muscle-ups
4 Push ups
8 KB swings (9KG or 20#)

Rounds:

Didn't do any of the workout today, just did a little warm-up after making some parallettes! They were pretty easy to make and less than $20 for all of the supplies.

KB's, KTE's & Ring Dips

I don't think this will be much of a work-out, but I wanted to do something fun and not too taxing. My body is really sore still. I'm also UP another pound today. WTF? I'm going to stop weighing, this is just killing my morale. I've been eating really clean, so I'm just going to focus on that and keeping my carbs low. I'll leave the scale alone for awhile.

Warm-Up
10 Ring Rows
10 Pull-ups (1 band)
10 Ring Dips (1 band)
10 HSPU progressions (toes on bench)
20 ball sit-ups

WOD:
Five rounds for time of:
10, 20# KB Swings
10 KTC's
5 Ring Dips (1 band)

Time: 8:56

Eva (Puppies)

Feeling really good this morning. Last nights workout really had me pumped. I'm always like that with workouts that bring me to the brink of heaving. Something about a sense of accomplishment, I guess. Or just elation that it's over:).

Warm-Up:
5 min. jump rope
5 min. punching bag
10 Ring Rows
10 HSPU progressions (knees on bench)
10 KTC's Forgot to do these

Eva (Puppies):
Four Three rounds for time of:
Run 400 meters
1 pood Kettlebell swing, 20 reps (35#) - subbing 20# DB
20 Ring Rows

Time: 17:25
--Round 1: 5:03 (8mph on treadmill)
--Round 2: 6:19 (7.5mph on treadmill w/ some walking)
--Round 3: 6:03 (7mph on treadmill w/ alot of walking)

Well, I planned to do the puppy scaled version of this, but it turned into buttercup once I started the workout. I just didn't have it today. I felt very pukie after the first run and basically just tried to hold it off throughout the workout. It took me awhile to recover as well. I think I might have eaten too soon before working out?? Who knows.

Heaving lifting tomorrow!! Woo hoo! :)

And... again.

Okay, so I'm going to try this again tonight/this afternoon. Still in a bit of a pissy mood, but it's a stressful time at work... so it's to be expected:).

Also found out my dog MAY have cancer last night. We have to take him back in two weeks to get him checked out again. I really hope it's not. But he's a boxer and he's seven, and unfortunately tumors/cancer are not a rare occurrence with this breed.

Warm-Up:
3 min. jump rope
10 ring rows
20 ball sit-ups

CFHQ WOD - 6.22.09 (scaled to light Pack):
Three rounds for time of:
Run 400m
21 KB Swings (20# DB)
12 HSPU progressions (knees on bench)

Time: 12:09:06
--Round 1: 3:41 @ 7.5mph on treadmill
--Round 2: 4:17 @ 7.5mph on treadmill
--Round 3: 4:11 @ 7mph & then 6.5mph on treadmill

Phew... I was seriously gassed on the runs. I think I need to stop running slowly with Lucy and start doing sprints b/c the jogging is not helping me with these fast runs.

I also tend to get this sharp pain in my neck when I run... even when I'm trying to keep my head/face/shoulders loose. It's such an annoyance and I can't figure out how to keep it from happening.

Run, KB, HSPU

Super pissy mood today... ugh. I should have worked out this morning to help:). Hopefully it'll still be effective this afternoon.

Warm-Up:
5 min. jump rope
10 ring rows
20 ball sit-ups

CFHQ WOD - 6.22.09 (scaled to light Pack):
Three rounds for time of:
Run 400m
21 KB Swings (20# DB)
12 HSPU progressions (knees on bench)

Time:
--Round 1:
--Round 2:
--Round 3:

Well, instead of doing this workout, I was chained to my heating pad on the couch all night. Miserable. I plan to hit this either tonight after dinner with my mom or tomorrow night. Hopefully tonight.

I wasn't a complete slug last night, though. I did do some push-ups and straight-leg sit-ups, v-sit-ups and hand stand push-ups with my toes in a pike on the couch during commercials.

Watched that show "The Philanthropist" - pretty entertaining. Made me want to do something exciting like... oh, I don't know... go hiking in a jungle. :)

CF Invictus 6.11.09

Yesterday's WOD killed me:). I haven't sweated that much in awhile. I love the lifting metcon workouts. Taking rest days over the weekend, so I'm going to do a CF Invictus WOD today.

Warm-Up:
5 min. jog
5 min. punching bag (shoulders too sore for this)
10 push-ups
20 ball sit-ups

CF Invictus 6.11.09: Scaled
Rounds of 21, 18, 15, 12, 9, 6 and 3 reps for time of: (I'll be doing 15-12-9-6-3)
Knees to Elbows (sub knees to chest)
Pull-Ups (band-assisted/2 bands)
Kettlebell Swings (24/16 kg)/ 15#

Time: 10:46:37

This workout was really FUN!! :) I love KTE's/KTC's & KB swings. I probably should have gone heavier on the KB's, though. Pull-ups were the big weakness.

KB's, GHD's, BE's, & KTE's - Day 15

I'm pretty excited about this workout tonight! Yesterday was a great rest day, ate bad, but it was the hub's bday so that was bound to happen. I feel psyched to get back on track today.

I'll be doing lots of scaling on this one (using the "puppies" version from Brandx mostly).

Warm-Up:
5 min. jog
15 girl push-ups
5 jumping/reverse pull-ups
10 hspu progressions on exercise ball

WOD:
Three rounds for time of
15# kettlebell swings, 15 reps
15 ball-situps (subbed for GHD situps)
15 supermans (subbed for back extensions)
15 knees to elbows (this will probably be more like knees to hips, but I'll give it my best)

Time: 8:21
--Round 1: 2:37
--Round 2: 2:51
--Round 3: 2:53

I need to get a heavier kettlebell. Kettlebell swings might be my most favorite CrossFit activity. I think I'll start adding this to my warm-ups. This workout was really, really fun! I only got to hip level on the KTEs, but I'll work on this. It was tough keeping my grip on the bar for the full 15 reps, though, b/c the bar was FREEZING cold. I can't wait for Spring to get here:).